CrossFit | 190415
Monday

190415

Workout of the Day

65

3 rounds for time:

12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Post time to comments.

Multiple Risk Factor Intervention Trial

1

The 1982 Multiple Risk Factor Intervention Trial (MRFIT) was a multimillion-dollar trial to test the effectiveness of a complex intervention in reducing heart disease mortality. The trial randomized 12,866 high-risk men aged 35 to 57 years old into two groups: a special intervention (SI) group that received “stepped-care treatment for hypertension, counseling for cigarette smoking, and dietary advice for lowering blood cholesterol levels”; and a usual care group that had access to “usual sources of health care in the community.” There was no reduction in overall mortality in the intervention group, despite reductions in blood pressure, blood cholesterol, and smoking rates. While the combinatorial nature of the trial makes it impossible to understand the impact of any specific piece of the intervention, the trial failed to demonstrate that a diet-based, cholesterol-reducing intervention could reduce overall mortality. Funded alongside the Lipid Research Clinics Coronary Primary Prevention Trial, MRFIT ostensibly was funded (≥$200 million) to provide insights into effective heart disease treatments but did not successfully deliver such insights.

Read MoreMultiple Risk Factor Intervention Trial

The Lipid Research Clinics Coronary Primary Prevention Trial

1

In 1972 and 1973, a large National Heart, Lung, and Blood Institute grant funded the Lipid Research Clinics Coronary Primary Prevention Trial (LRC-CPPT) to substantiate the then-emerging understanding of modifiable heart disease risk factors (alongside the Multiple Risk Factor Intervention Trial, or MRFIT). The trial randomized subjects to either cholesterol-lowering cholestyramine or placebo for an average of 7.4 years and observed a significant associated reduction in heart disease morbidity and mortality. The trial became one of the most important pieces of evidence cited in support of the diet-heart hypothesis and was used to support the claim that a 1% reduction in cholesterol reduces coronary mortality by 2%. However, the effects of lowering cholesterol with cholestyramine cannot be extrapolated to the effects of lowering cholesterol by other means, such as diet.

Read MoreThe Lipid Research Clinics Coronary Primary Prevention Trial

Comments on 190415

67 Comments

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William Ma
January 16th, 2020 at 1:16 pm
Commented on: 190415

29:46 (35lb dumbbell, 15 pullups)

(edited)
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Matthieu Dubreucq
January 2nd, 2020 at 12:54 pm
Commented on: The Lipid Research Clinics Coronary Primary Prevention Trial

All the answers were present but somehow no one paid attention to them.

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Matthieu Dubreucq
January 2nd, 2020 at 12:52 pm
Commented on: Multiple Risk Factor Intervention Trial

If you focus on the wrong marker (like cholesterol in the case of coronary disease) you will get the wrong result. Who cares if the cholesterol is lowered if it doesn't impact the real goal : lowering death by coronary disease. You have to judge a tree by its fruit.

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Manchild Manchild
July 2nd, 2019 at 4:44 pm
Commented on: 190415

subbed 2 round of:


8 Turkish get-ups, alternating hands, 50# db

15 pull-ups


19:32

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Kury Akin
May 24th, 2019 at 2:51 pm
Commented on: 190415

30min cap. 2R+28r. Scaled 12kg db (12,9,9 each side). Alt grip rope pull/crunch (30,30,10). I crunched during each pull up which is essentially a kipping rope pull up but it allowed me to do 30 per round of 5s each side.

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Pyer-Hugh Dion
May 24th, 2019 at 10:01 am
Commented on: 190415

39:45, 15 pull up for the rope climb

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Kevin Miller
May 9th, 2019 at 9:23 pm
Commented on: 190415

I used 35# db the first round and 25# db the second and third rounds. 13.5’ rope. Legless the first round and with legs the second and third rounds.

29:07

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Jeff Chalfant
May 6th, 2019 at 11:18 pm
Commented on: 190415

29:38 with 40lb. DB and 12’ legless rope climbs from seated. Have a rib tweaked from stretching and I need my shoulders for tomorrow’s WOD so stepped the DB down to 40lbs. Very winded on this one as usual but left shoulder also at its limit after round 1.

40/192/5’9”

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Kyungtaek Kang
May 1st, 2019 at 1:25 pm
Commented on: 190415

38'16" 안양공식인증지부 크로스핏힘 45세 180cm 90kg

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Rodrigo Martinez
May 15th, 2020 at 4:38 am

I never Liked turkish get up. Good news is that is that after basketball that I played with Leandro Barbosa no Pq Continental, Na VL Yara, divisa entre Oz e SP.

#offcourse I had bo chance just like when I am doing the Workout with Noah Olsen, Guido . One inspiration was Tony Costa from training Pit Crissfit.

I know a bunch of boxes. Like Crossfit box.

but Marcelo Pimenta and Will Sanchez, thoses two kids are cool as F.

Next game (crossfit games) who knows , if I’m lucky enough, I could see live in Madson.

Bu the way. I REALLY LOVE the crossfit philosophy.

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John Doody
April 28th, 2019 at 4:24 pm
Commented on: 190415

41:21 subbed 6 towel pull-ups per rope climb. Ouch on my shoulders and knees. TGU in sets of 2-3, mostly 2’s

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Carleen Mathews
April 24th, 2019 at 10:29 pm
Commented on: 190415

Humbling to say the least...

29:40

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Nathanael Akin
April 24th, 2019 at 1:43 am
Commented on: 190415

19:00 with 35-lb dumbbells

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Christopher Robertson
April 18th, 2019 at 10:25 pm
Commented on: 190415

Ugly at best...

15lbs x 12, both arms

20lbs x 6, both arms, 25 lbs x3 both, 30 lbs x3 both

20 lbs x 13 both.


8 l sit pull ups, palms facing.


Warm up 1,000 m row

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Adam King
April 18th, 2019 at 6:06 pm
Commented on: 190415

Did 3 rounds, 10 each side, then 10 pullups. 20 lb for first round, then 15lb - 18:56

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Meagan Lane
April 18th, 2019 at 12:39 pm
Commented on: 190415

30:56 rx shit that hurt

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Shane Azizi
April 18th, 2019 at 12:29 am
Commented on: 190415

48:00 Rx

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Hank McKibban
April 17th, 2019 at 10:41 pm
Commented on: 190415

36:38 (35#)

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Rajat Samanta
April 17th, 2019 at 3:30 pm
Commented on: 190415

38 min

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Luke Corazza
April 17th, 2019 at 1:45 pm
Commented on: 190415

35:00 scaled to 35-lbs. Subbed 5 L-pullups for each rope climb.

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Marco Nebel
April 16th, 2019 at 8:28 pm
Commented on: 190415

800 m run

50 pull ups

800 m run

100 push ups

800 m run

150 air Squats


34:09 Min.


That was intense!!!🔥🔥🔥

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Philip Uemura
April 16th, 2019 at 6:55 pm
Commented on: 190415

8 Get ups per round at 30 lbs and rope climb at 12ft. Did two rounds in 14:35

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Coastie Nick
April 16th, 2019 at 12:47 pm
Commented on: 190415

Subbed 50# Kettelbell and 9 L-sit towel pull-ups per round.


38:50

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Viktor Wachtler
April 16th, 2019 at 11:15 am
Commented on: 190415

Due to time constraints scaled to 2 rounds

TGU scaled to 17.5kg dumbell

Rope climbs as RX

27:10

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Tripp Starling
April 16th, 2019 at 10:30 am
Commented on: 190415

23:48

35# first round, 25# round 2&3

3 legless rope clings from seated on floor on 7' rope

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Brian Rosenbaum
April 16th, 2019 at 6:17 am
Commented on: 190415

M/57/6’2”/176

1st round 25# DB, 15 L-sit towel pull ups

2nd,3rd round 15# DB,10 L-sit towel pull ups

36:07

Strength was the limiting factor - had to maintain a much slower pace than expected.

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Kisa Tiller
April 16th, 2019 at 3:17 am
Commented on: 190415

22:42

First time doing Turkish Get-ups so NO weight. Subbed push-ups from the knees as I did this workout in my living room and had no way to attempt a pull-up style motion.

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Knox Williams
April 16th, 2019 at 2:58 am
Commented on: 190415

29:49 - scaled to 25-lb dumbbell and 3 regular rope climbs


Worked out at CrossFit Mystic on a work trip in CT. Had a great time working out at an actual CrossFit gym!

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Craig Hicks
April 16th, 2019 at 2:58 am
Commented on: 190415

Wholy shit that was hard 1 round as Rx 18:53 then did 2 at 25# 41:43


M/42/5’10/178#


Another great wod

Thank you coach

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Js Smith
April 16th, 2019 at 2:38 am
Commented on: 190415

Did 10 mile training run Saturday. Knees not feeling this during warmups.


Any sub suggestions from the coaches or suspects? Will do some PT tonight then try again tomorrow. Thanks!

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Js Smith
April 16th, 2019 at 8:33 am

*Looking for TGUs substitute (thanks autocorrect). Knees having trouble with getting up and down.

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Danny Bostwick
April 16th, 2019 at 10:27 am

A lot could be going on here so I would definitely see a professional to get eyes and hands on you. That being said, when you’re having knee pain it’s pretty safe to start looking at what is happening at the hip. Certainly spend a ton of time strengthening you’re glutes. Single leg corrective exercises are going to be really helpful in your warm ups and cool downs.

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Js Smith
April 16th, 2019 at 6:37 pm

Thanks Danny. Actually doing a 1/2 marathon in the mountains this weekend. Training had to ramp up quicker than I’d like and knees are the weak link there. They’re just stiff from old injuries & short training window. All good!

Couldn’t think of a comparable sub for TGUs, so was wondering what y’all would use.

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Randall T.
April 16th, 2019 at 2:22 am
Commented on: 190415

Scaled heavily:

3 Rounds

- 8 Left-hand Turkish get-ups

- 8 Right-hand Turkish get-ups

- 10 L-Chinups

1st Round- 20# dumbbell, 2nd/3rd Round- 10# dumbbell


21:20

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Michael Marleau
April 16th, 2019 at 1:07 am
Commented on: 190415

3 rounds for time:


12 left-hand Turkish get-ups

12 right-hand Turkish get-ups

3 legless rope climbs, 15-ft. rope (15xstrict pull up/round)


Men: 50-lb. dumbbell


38:30


Underestimated that one, form definitely needs work

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Jacob Jones
April 16th, 2019 at 12:58 am
Commented on: 190415

M/35/215

27:21

10# TGU

TRX lay to stand climbs

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Matt Duplessis
April 16th, 2019 at 12:50 am
Commented on: 190415

M/31/5’9/175


28:58

Started with 35# and quickly scales down to 20#. Poor shoulder mobility makes these tougher. Legless climbs Rx.

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Stacey Carpenter
April 15th, 2019 at 11:37 pm
Commented on: 190415

60minutes 2 seconds

3RDS

35# DB TGU 12L 12R

3 10ft leg assisted rope climbs

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Patrick Doyle
April 15th, 2019 at 10:34 pm
Commented on: 190415

3 Rounds for time:

12 LH TGU 30#

12 RH TGU 30#

10 Cals on SkiErg

22:44

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Stacey Thompkins
April 15th, 2019 at 9:36 pm
Commented on: 190415

M/44/6'2"/185#


3 RFT

12 TGU's L-arm 35# DB

12 TGU's R-arm 35# DB

15 bent knee strict pullups

24:13....for what it's worth TGU's are probably my favorite exercise!!! If I could only do 1 single exercise for the rest of my days TGU's would be my choice hands down!!!

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Matthew Burritt
April 15th, 2019 at 9:13 pm
Commented on: 190415

M/42/5'4"/148lbs

35lb KB and ten towel pullups for rope climb

24:15

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David Williams
April 15th, 2019 at 7:59 pm
Commented on: 190415

10 minutes using 35 lb db

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David Williams
April 15th, 2019 at 8:00 pm

Woops that was only two rounds

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Cy Azizi
April 15th, 2019 at 7:22 pm
Commented on: 190415

40#1st set, 35#the rest. 59min

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Marco Nebel
April 15th, 2019 at 7:16 pm
Commented on: 190415

3 RDS


12 Right handed Turkish-get ups

12 left handed Turkish-get ups

9 rope pull-ups with feet at the wall

Scaled weight down to 20 lb.


This was really not a fun workout for me!

But I guess those workouts are an important step to become fitter and healthier.


Anyway


Workout done!

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Nicole Deaver
April 15th, 2019 at 6:07 pm
Commented on: 190415

22:38

3rds

12 right handed Turkish get-ups (20#)

12 left handed Turkish get-ups (20#)

9 Lay to stand rope pulls

9 L-sit rope pull-ups


I started Rx with 35# not happening today, 30# worked at 1st for the right arm not so much for the left so just went to 20# which was hard enough!

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Scott MacArthur
April 15th, 2019 at 5:51 pm
Commented on: 190415

23:31. Only used 35 and quickly realized after the first round that it wasn’t happening, so dropped to 8 TGU per arm in round 2&3. 20 pull-ups each round sub for rope climb. Haven’t done high volume TGU in a couple years and it showed!

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Evan Walton
April 15th, 2019 at 4:43 pm
Commented on: 190415

Rx'd with 35lbs

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Mike Andridge
April 15th, 2019 at 4:43 pm
Commented on: 190415

Scaled to

1st rnd

10 tgu 20# kb left arm

10 tgu 20# kb rt arm

15 knee bent strict pull ups

5:53

2nd rnd

3 tgu 35# kb left arm

7 tgu 20# kb left arm

3 tgu 35# kb right arm

7 tgu 20# kb right arm

15 knee bent strict pull ups

@ 13:26

3rd rnd

2 tgu 35# kb left arm/8 at 20# kb

2 tgu 35# kb right arm/8 at 20# kb

15 knee bent strict pull ups

total time was 20:35

m/49/175

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Michael Arko
April 15th, 2019 at 4:39 pm
Commented on: 190415

21-lbs DBs (at 50lbs I would be lucky to do 2 per round!)

21 L Pull-ups in place of 3 rope climbs

32:50

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Jim Rix
April 15th, 2019 at 1:45 pm
Commented on: 190415

Hat's off to you doing this workout. After about 5 warm-up reps I bagged it.


21-15-9

ring dips

box jumps, 24"

GHD sit-ups

8:40

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Martin Vega
April 15th, 2019 at 1:44 pm
Commented on: 190415

2350. I hate Turkish get ups so much

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Matthew Bennett
April 15th, 2019 at 11:19 am
Commented on: 190415

My first CrossFit WOD and I'm pretty overweight, so obviously scaled everything. Working in my garage gym means that rope climbs (not that I could do them) aren't possible. I've just switched over to CrossFit from standard weight training and did a particulaly hard shoulder workout on Saturday so my shoulders were on fire pretty much from the get go. Anyway, my results were:


Round 1: 27.5lb - 10 TGU's each arm, 3 Floor to standing rope pulls Round 2: 15.4lb - 10 TGU's each arm, 3 Floor to standing rope pulls Round 3: 11lb - 10 TGU's each arm, 3 Floor to standing rope pulls


Time: 17:58


Did I do the right thing with my scaling? Any tips for next time?

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Jim Rix
April 15th, 2019 at 1:47 pm

Welcome Matthew; your scaling looks fine, but what your body says is more important than what it looks like on paper. Form first, then repeated form under stress, then intensity.

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Chris Sinagoga
April 15th, 2019 at 3:31 pm

Dude Matthew, it looks like you did not do the right thing... it looks like you did an AWESOME thing! Not a lot of newbies can come out of the gate and modify like you did. Jim said it well, if you feel ready for another workout tomorrow then the scale was on point!


Don't be afraid to get things wrong either. We've all had plenty of workouts that we didn't modify right. Better to get it wrong with light weight/bodyweight than heavy weight.

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Scott MacArthur
April 15th, 2019 at 5:48 pm

Spot on Matthew. Keep at it, the results will amaze you.

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Dave DeCoste
April 15th, 2019 at 11:02 am
Commented on: 190415

21:20

Scaled to 35 lbs. and alternated arms after round 1. 4 ascents to 11 ft for rope climbs.

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Sebastien Fitzpatrick
April 15th, 2019 at 10:43 am
Commented on: 190415

39:30 Rx


Wow..

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Claire Fiddian-Green
April 15th, 2019 at 10:41 am
Commented on: 190415

25:04. Round 1: 35 lbs. 8 TGU each arm. 1 leg-assisted rope climb + 2 lying to standing arms only. Round 1: 30 lbs. 8 TGU each arm, same rope work. Round 3: 25 lbs. 12 TGU each arm, same rope work. That was super challenging.

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Claire Fiddian-Green
April 15th, 2019 at 10:50 am

Correction: Round 2 was the 30 lbs. TGU

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Hendrik Bünzen
April 15th, 2019 at 10:23 am
Commented on: 190415

43:09 scaled to 6 TGU per round

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Danny Bostwick
April 15th, 2019 at 10:16 am
Commented on: 190415

That sucked. After reading some of the scaling ideas below, I probably should have scaled this. I went RX and it took me 31:57. The TGU were definitely NOT unbroken. I was doing sets of 3-4 with some doubles in there. I thought this was going to be a 15 minute piece, but after the first set of LA TGU, I knew that wasn’t happening. Rough, real rough.

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Eric O'Connor
April 15th, 2019 at 5:10 am
Commented on: 190415

Due to the nature of both movements being relatively slow, this workout will be longer than it looks. I recommend starting with a steady pace at the beginning and try to maintain that pace throughout the duration of the workout. Here are some thoughts on scaling:


Turkish Get-ups- I consider 72 total reps to a be a fairly high number of Turkish Get-ups, at this prescribed load. I will use the specific warm-up and build-up time to assess appropriate loads that will allow for consistency and good mechanics. I may use a general time guideline that no set of 12 reps should take longer than approximately 3.5-4 minutes. For athletes that can perform the movement with the prescribed load, but the total volume may be too high, I will reduce the number of reps each round, instead of reducing the load today. For athletes where the prescribed load is too challenging, they will reduce load and potentially reps per their individual capacity. In the rare instance where an individual has a difficult time completing the range of motion safely, I may modify the movement to a turkish get-up sit-up.


Legless Rope Climbs- I consider this to be a moderate to high amount of legless rope climbs for higher level athletes, I know the majority of my clientele will need to scale this movement. I typically try to preserve the legless demand per the capacity of each athlete, although, I will allow rope climbs utilizing the legs on the ascent and descent to be an alternative for today, if this variation provides a challenge. The rope climb performed from lying to standing will be an alternative for today. I will have my athletes modify their body position to increase or decrease the demand of the movement. Performing this variation with a straight body position and no leg assistance can be very difficult while performing this variation with bent legs utilizing lower body assistance can decrease the difficulty.

In special situations, where the above variations cannot be performed, such as lack of equipment, I will modify the movement to some sort of “hand-over-hand” upper body pulling movement. This could be the utilization of a sled pull variation or performing a similar movement with a ring strap attached to a kettlebell to drag for approximately 50 feet each round.

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Steven Thunander
April 15th, 2019 at 1:51 am
Commented on: 190415

Globo Scale: If you do not have a rope, do 9 l sit towel pullups or 18 regular L sit chinups for the rope climbs. If you have a fat bar or fat grips use them for these L chinups. Otherwise a shorter rope can be used, just go for 45 feet total rope climbs.


If in a hotel gym today and no pullup bar is available, sub 20 heavy lat pulldowns and 20 v-ups for each round of rope climbs.


DB turkish getups can be subbed with either a 53/35lb kettlebell or an empty barbell.

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Juan Acevedo
April 15th, 2019 at 1:12 am
Commented on: 190415

Intended Stimulus

.

Make no mistake, this is a highly aerobic workout. Think of the TGU as a slow and technical burpee with weight. Add to that legless rope climbs, and you end up with a highly aerobic, highly technical workout, that will get acidic pretty fast. Most athletes will need to scale this. Start with the legless rope climbs: if it is going to take you longer than 1:30 to do the three repetitions, then scale. One legless and two leg-assisted is an idea. Once you have decided on your scaling option for rope climbs, use the same level of scaling for the TGU. There are per side and we want to move thru them. Thirty five pounds might not sound like much but it will be.

Athletes new to the TGU can break the movement in parts and practice those independently, especially if there are mobility problems overhead.



Option 1



3 rounds for time:

10 left-hand TGU

10 right-hand TGU

2 rope climbs, 15-ft. rope

Men: 35-lb. dumbbell

Women: 25-lb. dumbbell



Option 2

3 rounds for time:

10 left-hand TGU sit-ups

10 right-hand TGU sit-ups

10 left-hand overhead reverse lunges

10 right-hand overhead reverse lunges

10 rope pull ups

Men: 35-lb. dumbbell

Women: 25-lb. dumbbell


#grammarMatters

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Juan Acevedo
April 15th, 2019 at 1:17 am


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Chris Sinagoga
April 15th, 2019 at 12:12 am
Commented on: 190415

Champions Club Scaling Notes


RANT:

So I’m going to sound like a huge pansy, but I got this scab on the tip of my big toe that was making Turkish Get-ups really annoying. I babied that thing like no other. Also, I have never done this many TGUs consecutively before. Holy crap it’s hard! My entire body was burning, not just my shoulders, and I soon found myself breathing heavy. This one was boring as crap, but very humbling and eye-opening. I used a 25-lb. dumbbell.


I SHOULD TRY THIS RX’D IF: I can do the TGUs unbroken each round, and rest no more than 10(ish) seconds between rope ascents. AND not have to think about where to go next on TGU.


ORGANIC SCALES:

Strength — pausing in positions of emphasis can be a big one here. There is the transition shape, lunge shape and the standing shape that are demanding. Slower and less moving parts the harder on climbs. This means you’ll need to rest more.

Stamina — it seems pretty stamina-driven already. Just make sure to scale weight so TGUs are unbroken

Endurance — more rounds, cut the reps of TGU in half, and make ropes regular leg-assisted

Flexibility — kinda same as strength here, just hang out at end ranges/transition positions and make sure shoulders are wound tight (external rotation)


NEUROLOGICAL SCALES:

Coordination — no pauses on TGU, kip on legless climbs

Accuracy — keep plant foot still for entire set of 12

Agility — same here as coordination, try to connect each pose with no hitches or pauses

Balance — slow descent of TGU


GROUP VERSION: I’ll do this as a team workout.3-person teams with 3 stations: TGU, legless rope climb progression, handstand hold. One person at each station and rotate when 2 TGUs are performed each side (HS hold and climb are for quality). 5 rounds total.


WARMUP:

Jump rope — as always

Lunge — prep for TGU shape

Kip/handstand — hang out overhead

[insert thing you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): I would have said 3 before trying it, but now knowing how rough 12 straight TGUs are, I’d go with a 5, especially if you’re able to speed through them

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